Monday

Strength
Squat Clean 3 3 3 @75% 2 2@ 80%
Jerk From Back (Hold the split 3 sec) 3 3 3@70% 2 2@80%
Back Squat 2 2 2 2 2@70%
Snatch Grip Deadlift 5@100% of Snatch 5 5 @105%

W.O.D.

"LUKE"

5 MIN AMRAP

4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke - video [ipod] [mov] [HD mov]

Monday

 Our Team Took first on Sunday in Intermediate at the Good Times Fall Fit Challenge

Strength
Front Squat 5 5 5 all @75
Snatch Grip Deadlift 3 3 3 3 3 all @100% of Snatch

W.O.D.
4 Rounds
10 Hang Snatch (95/65)
8 OVH lunges (95/65)
6 Strict Pull Ups
Run 1 Lap

Points by event from yesterday